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FUSILLI WITH SALMON AND PINE NUTS

A fish based recipe is very appropriate also for whole rice or emmer wheat.
The salmon can be replaced with other types of fish.

The dish should be completed with plenty of season vegetables.

INGREDIENTS for 4 servings

  • durum wheat pasta, if possible whole wheat (eg fusilli), 320 g
  • fresh salmon fillet, g 400 g
  • extra virgin olive oil, 40 g 
  • onion, 100 g
  • garlic, 3 cloves
  • wild fennel or other herbs, 1 bunch
  • ripe tomatoes, 200 g
  • capers in salt, 50 g
  • pine nuts, 50 g
  • lemon rind
  • salt and pepper to taste

PREPARATION

Start by putting enough water in a pot to cook the pasta. While the water reaches boiling temperture, prepare the sauce.
Soak the capers in water, for at least 15 min and rinse them well to eliminate excess salt.
Mince the onion and garlic, gently fry in EV oilve oil
Remove the skin from the fillet and cut in thin slices.
Chop the fennel, capers and the lemon peel.
Toast the pine nuts in a little pan or in the oven.
Cube the tomatoes

Add the fish to the stir-fried onlions and fry at high flame, shaking the pan, or stir gently, to evenly cook the salmon pieces. Do not overcook, to keep the fish soft.

Add the caper, fennel, lemon peel, pepper and salt (only if needed) and tomatoes. 

Cook the pasta "al dente" and drain. Add the salmon. Serve topping with toasted pine nuts.

NUTRITION VALUE per portion

  • energy 652 kcal
  • proteins 32.2 g
  • fat 29.5 g 
  • carbohydrates 68.6 g
  • fibre 4.5 g
  • potassium 800 mg
Fonte: Simonetta Salvini

HOT SALMON SALAD

Accompanied by a serving of black Venus rice it becomes an excellent complete dish, healthy and appealing.

INGREDIENTS

  • fresh salmon fillet, 600 g
  • mixed salad, 200g
  • boiled green beans, 400 g
  • honey
  • lemon juice
  • pepper
For the sauce:
  • extra virgin olive oil
  • the juice of half a lemon
  • grain mustard, 2 teaspoons
  • honey, 2 teaspoons
  • salt, just a little

PREPARATION

Mix 2 teaspoons of honey with 2 tablespoons of lemon juice and pepper and brush the salmon with this mixture.
Cook over high heat for 3-4 minutes on each side in a frying pan, already hot.
Mix mustard, oil, honey, salt and lemon juice in the doses indicated, for seasoning.

Arrange salad and green beans on plates, top with the salmon, in pieces and season.
Fonte: adapted from: Io, a tavola la ricetta. May 23, 2009 - by Maria Grazia Borriello

LowCost - PASTA WITH FRESH SARDINES + CHICORY

A super Mediterranean dish, rich in omega-3 fatty acids, fibre, vitamins at a very reasonable price.
Cost for 4 persons (March 2012): 8.50 euro, considering the price of ready cleaned sardines. If you decide to clean the sardines by yourselves, the price will be higher. Moreover, if you make this dish with a different kind of fish, the price might be quite different!

INGREDIENTS for 4 persons

  • whole wheat spaghetti, 320 g
  • fresh sardines, 500 g
  • wild fennel, two bunches, or 1 table spoon of fennel seeds
  • pine nuts, 50 g
  • raisins, 50 g
  • extra virgin olive oil, 40 g
  • chickory, 800 g
  • extra virgin olilve oil, 40 g
  • garlic, 10 g

 

PREPARATION

Clean the sardines carefully, being sure to discard all bones, fins, tails.
Sautee for one minute the sardines in a pan with oil, garlic and chopped fennel leaves.
Add pine nuts and raisins.
In the mean time, cook the pasta "al dente", adding some branches of wild fennel in the cooking water.
Drain and season with the sauce.
A serving of cooked chickory, or other green vegetables, will complete this menu.

Fonte: Simonetta Salvini - published in "La Nostra Salute" - LILT - Florence - n 1. 2012

PERCH FILLETS WITH TOMATOES AND CAPERS

A very simple and easy recipe: with the same procedure, you may prepare fish fillets cut in thin slices and use the dish as a condiment for pasta/rice/or other grains.

INGREDIENTS for 4 persons

  • perch fillets (or cod/tuna fish/sword fish), 600-800 g
  • cherry tomatoes, 600 g
  • capers, one handful
  • garlic, 3 cloves
  • extra virgin olive oil, 4 tablespoons

PREPARATION

Heat a skillet with 2-3 tablespoons of olive oil.
Add thye garlic (the whole cloves or minced, as you prefer)
Cut the tomatoes in half, and add then together with the capers and the fish fillets and a pinch of salt.
Cook with high flame for 10-15 minutes (depending on the size of the fillets). Towards the end, remove the lid to make the sauce thicker.

Serve with whole wheat bread and generous servings of cooked and raw vegetables.

Fonte: Simonetta Salvini

TUNA OR MACKEREL MIXED SALAD

An excellent complete meal, if you add some wholegrain bread, some rice (brown, black, red, ...) or barley.
Canned mackerel has often some bones, made ‚Äč‚Äčtender by cooking: do not disard them because they are an excellent source of bioavailable calcium.
If you are very busy, choose a pre cleaned and washed salad!

INGREDIENTS for 4 people

  • leafy salad (lettuce, radish, soncino, escarole, lettuce, or whatever), 200 g
  • tomatoes, 200 g
  • carrot / pepper / fennel / radish / onion, 400 g
  • mackerel fillets or tuna in brine or oil, about, 300 g
  • extra virgin olive oil
  • vinegar (if you like)

PREPARATION

Wash, clean and chop all the vegetables as you like.
Mix with tuna or mackerel.
Season to taste.

Fonte: Simonetta Salvini
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